Part 1

BS: re-test 1RM

3 Rounds:
50 DU
30 Abmat Situps
6 Alt DB/KB Snatch (53/35)

Part 1

A1) Strict Chinups: 3×6, weighted as able
A2) Ring Pushups: 3×6 with a 1 sec pause at the bottom and the top
rest as needed

Part 2

For time:
10-8-6-4-2:
Hang Power clean (115/75)
Ring Dips

Part 1

Push Press: 5,4,3,2 increase load each set, in between complete 8-10 TTB as strict as possible

Part 2

8 min AMRAP:
200m sprint
10 Box Jumps (24/20)
15 KB Swings (53/35)

Part 1

Deadlift Clusters: 4.3.2.1 x 3 sets, rest 10 sec between the 4.3.2.1, rest 90 sec between sets.  Weight stays the same for all sets

Part 2

12 min AMRAP:
10 FS from ground (135/95)
10 burpees over bar
10 pullups”

REst Day:

Practice HS Pushups, scale as needed

Makeup wod or do the following

4x500m row, rest 2:1

Part 1

Power Snatch + OHS: 4 sets of 1+3 at one perfect, challenging weight

Part 2

For Time:
30 Goblet Squats (53/35)
30 KB Swings
100ft Waiter Carry (50ft one arm, 50ft other arm)
20 Goblet Squats
20 KB Swings
100ft Waiter Carry
10 Goblet Squats
10 KB Swings
100ft Waiter Carry

Part 1

12 min EMOM:
even min: 5 Thrusters from the gorund, increase weight each set
odd min: 5-6 strict pullups, weighted as able

Part 2

4 Rounds:
400m run
21 Wall Ball (20/14)
12 TTB

Part 1

A1) BS: 5×3 @ one heavy weight
A2) Tall Box Jumps: 5×4

Part 2

6 Min AMRAP:
6 Alt KB/DB Snatch
30 DU

REst Day:

Practice HS Holds with partner

Makeup WOD or do the following

90 sec running clock:
200m sprint + ME OHS (95/65) in remaining time
rest 90
complete 4 rounds

Part 1

FS: every 90 sec complete 2 reps x 8 sets to heavy double THEN with 90 sec rest complete max reps in the BS @ your last weight on the FS 2 rep

Part 2

3 Rounds AFAP:
500m row
15 KB Swings (53/35)
15 Pullups